Trials, tribulations, tales and titillations from a 40- something year old, Scot, determined to stave of his cultural and genetic destiny with sporadic efforts to attain Physical perfection impaired by unhelpful refueling strategies and familial responsibilities.

Monday, 9 September 2013

Monday Strength training

Found a colleague at work willing to join me for a strength training Monday session. We seem to have settled on a wee pyramid session doing some old school exercises and it's great!
So we've been progressing with a sets of 8/5/3/5/8 as we add weight. The idea is to quickly progress up towards what should be our maximal weight for the exercise, hopefully without getting injured or over-stressing ourselves on the way. We'll base the starting weight next week on what we attained as heaviest weight this week.
after a 10 minute warm up on the trainers, we're pushing big weights on Deadlifts & Bench Press then using Clean & press as an almost aerobic allover body 'finisher'. Throw in a couple of sets of pullups & dips using body weight to remind ourselves where we are in terms of actual power to weight ratios and finally give the show ponies a wee pump doing a spot of Ezy bar curling - mainly for aesthetics, but perhaps in deference to the old school naivety of our program ;-)

Weigh-in 85 Kg; Still a bit heavy and mildly surprised that I'm not shifting any weight, as I definitely feel much better going about my business. Trousers fitting much better this week too!

10 mins warm up - elliptical trainer

Exercise

Max Weight (kg)

Deadlift

90.0

BenchPress

87.5 kg

3 sets of 10 pull ups - failed miserably, attaining 5 on the first set then pretty much falling of the bars somewhere between 3 & 4 on the next 2 sets.

Did manage 1 set of 10 dips, before embarrassing myself on the next 2 sets also.

3 sets of 10 Clean & Press with a 30kg BarBell - aiming to really get the heart going and get some power through speed into each movement.

2 sets of 10 with 20kg on the Ezy bar.

Felt a lot better at the end of the session than I did going into it. Old school chucking rocks about rocks!!!